Top 15 body weight exercises for building muscle and strength

by DailyHealthPost Editorial

If you’re tired of gym class workouts with gym class results, then you need an exercise regiment that can take you to the next level. The following 15 exercises will give you a workout you’ll never forget! Put on muscle and create strength that will last…

1. Hand Walking/Crawling

After cardio and before weight lifting, try a hand walk or crawl. Perform a handstand and then try walking 100 yards. If you can’t do a handstand at first, then walk sideways, supporting your feet against a wall.


2. Rope Climb

If you can climb 20 feet up or so with nothing but your hands, you’ll be a post-gym class god.

3. Inverted Shrug

While upside down, shrug your shoulders up and down. Your own bodyweight will build those arms and back muscles.


4. Back Bridge

With this exercise you arch your back with all four limbs on the ground. Learn some great bridge exercises by watching this video.

Back Bridge Exercise

5. Chin/Pull Up

Shoot for 20 reps per workout when you do chin-ups and pull-ups. Great for building biceps!

6. Ring Fly

Grab the rings and get ready to flex! Lower yourself slowly, while squeezing your glutes and keeping your abdomen tight. Hold the position and feel those pecs build muscle.

Olympic Ring Flyes - Great Shoulder and Chest Developer

7. Side Plank

Side planks help build the obliques, which are really important muscles for anyone doing serious weight lifting. Get some pointers in this video.

Core Muscle Toning & Strength Exercises : Side Plank Exercise for Core Muscle Toning & Strength

8. Handstand Pushup

First, learn to do a handstand, using a wall for support if need be. Then, lower and raise your body, effectively doing pushups.

9. Muscle Up


Think pull-ups are easy? Try this. The muscle up is a pull-up with a dip that burns.

Muscle Up Tutorial - Beginner's Method

10. Glute Ham Raise

This one is brutal, but definitely worth it. Check out this video for more information on the glute ham raise.

11. Pushup

An oldie but a goodie. If you thought you knew pushups, check out these variations to spice things up. You’ll get different results with each one.

12. Skater Squat


Pull one leg behind you and squat with your other leg. If you can get 8-10 reps on each leg, then you’re doing well.

13. Pistol Squat

If you find the skater squat too challenging, then give the pistol squat a try. This is a full lower body workout, plus it builds balance. However, you need to work up to this one-legged squat. Here’s a nice video showing you how to master this exercise.

Single leg squat practice - how to master any exercise fast

14. Back Foot Elevated Split Squat

This exercise is kind of like a pistol squat, but with one leg supported behind you instead of extended in front of you. Shoot for doing sets of 15-20 reps for maximum effectiveness.

Inside the MBSC Staff Meeting: Rear Foot Elevated Split Squats

15. Hanging Leg Raise


Hanging leg raises have gotten a bad rap in the last few years. However, if you know how to do them properly, they’re extremely powerful and effective. Learn the proper way to do these exercises at Six Pack Factory.



What exercises are working for you? What new routines will you try first? Jump into the conversation and share your tips and tricks in the comments section below!